Lots of healthy dialogue among the family today. I got the message before I did the lunch hour rumble and put in a 2 X 12' after 15 min WU and 3 X 1' @ FTP
1 @ 306 and 1 @ 311 then 3' rest followed by an extra credit of 4' @ 322 hammering away to Scorpions and Def Leopard on Sirius.
Avg wattage for 59 min was 262, drag factor on the Taxc was +2. My used Zipp 404 with used Power Tap arrived today! Yea! Will try to have it up and running for Sat.
Ran 3.5 miles after the bike and it felt really good in 63 degrees and Sunshine! 8:07 pace off the Garmin 305. You guys are rocking the haus and testing me to keep up with you!
Stark "The Stick" in the house! Knew from reading posts that we were only supposed to do 2x12' but went ahead and did the extra one in HONOR of Mr. Stark! Guy has always been inspirational so I was duly inspired! Run had to be bagged as duty called and had to go meet clients....Think I was till sweating when I got there. Will do run tonight even though it is not a brick. Think the legs will enjoy a little "loosen up" run!
What would McGyver do when he finds no juice or milk to make recovery drink when done with 3x12' at FTP?????
In the liquor cabinet I was fortunate enough to find some strawberry margarita mix (sugar)!! Mixed with banana and protein powder was quite delightful. Not sure I want it again, but met the need on the way out the door to a meeting. Now have to figure out how to explain to Mrs. that I was indeed not drinking margaritas at lunch, but yada yada yada!!
What would McGyver do when he finds no juice or milk to make recovery drink when done with 3x12' at FTP?????
In the liquor cabinet I was fortunate enough to find some strawberry margarita mix (sugar)!! Mixed with banana and protein powder was quite delightful.
ROTFLMAO. Dude, that is awesome! Now I know what to do next time I run out of Recoverite.
I did my 3X10 minutes indoors using heart rate - my LT is 187 and I was around 174 for the first interval, for the second and third I was near 185-187. It was hard but I got it done.
I too did 3 sets and no I did not think about the bigger picture (Good reminder from Linda and the others). Although I never did see a typo for the beginner plan so who knows if there really was one. Plus I had a problem with simple math today and cut the 1st interval short at 7 minutes instead of 8 so I did 7', 8', 9'. 3X8' FTP 180.
Tues week 3 in the books! Intervals felt solid and I was suprised that my remainder at 85% felt good too. Funny how riding outside at 85% for a few hours doesn't seem like a big deal, but on the drainer... I think I'm starting to adapt.
My brick run was pretty cool. I bought a headlamp and got to use it tonight for the first time. I have a 3.5 mile out and back most of which is on a private wooded road with no street lights and the houses are set way back. Spooky, but pretty cool doing it at night with the headlamp. Gotta take advantage of dry, snow and ice free roads while it lasts.
Does anyone know if the intermediate plan should be 3 X 10' or only 2 X 10'. Last week we did 3 X 8' but I looked at week 4, 5, and 6 and they only have 2 intervals for those weeks?? [script removed]
Now that I have a few weeks under my belt, the intervals aren't killing me quite the same. Now, I only look at the timer with 2 minutes to go (of course they SEEM to last for 5 minutes) as opposed to 6. The balance at 85% is also starting to feel better. It's amazing how different it feels on a trainer vs. outdoors. Today's brick wasn't too bad other than the occasional ice patch. Looking forward to the melt tomorrow for a good interval run.
David, I like the idea of running with a headlamp. I'll have to zip over to REI or North Face and check them out.
I got home form the airport, saw the 3 x 12 @ FTP so I started the ERG file and got it done with all 3 at exactly FTP. The whole time I was thinking everyone else already suffered through it and I had to do it. Glad I didn't see this thread until after :-)
After considering the responses in my earlier post within General Training Questions: Intervals FTP versus Duration, I decided to follow the big picture view and stay with what should have been in the advance plan -- 2x 12min.
Tired legs and all from heavy running lately I am happy to report success. 1st interval IF= 1.01 2nd interval IF= 1.02 Total bike 40min, IF= .928 [Stark...... I'm behind you but slowly reeling you in]
I used Coach Rich's comment in my prior post as a whip. Take that Coach R!!!! I am not doing T-run since I am doing a group 8 mile run tomorrow -- tempo run.
I debated 2X10 or 3X10 today. Settled on the 2X10 but was committed to turning up the heat on the total session. Started my warm up and could feel the impact of the 5K PB run from the weekend. Ok, time to get R done.
1st Interval 244 w or 1.05%
Reduced the rest interval to 2’ held 80%
2nd Interval 249 w or 107%
Remainder of the 60 min ride 206W or 89%
Total 60 min at IF .946
Transitioned into the run , I listened to the recent posts and held the pace to the Z1 pace as required. Cranked it up to new levels for the striders. Legs survived. All in all a good day.
Matt
-On a mission to become a "fast old dude', old part covered, working on fast-
Ok. That was tough. Couldn't get the workout in the morning due to work (conference calls with India). Had lots of excuses to keep putting it off. Finally told myself to stop making excuses and that I had to get it done or I'll never catch up to John S & Dave A. Programmed the workout into the CT and held on for dear life.
I've been trying an interesting experiment - not sure of others are doing something like this as well, or if it is even wise. Every bike workout I increase my watt target by 1 watt. The old principle of progressive overload. I figured I wouldn't even notice the difference of 1 watt between workouts, and by the end I'm hoping it will net me a big increase in power over the OS. Started the OS at 231 (indoor); I'm now doing intervals @ 238. Could still get it done, but I am noticing that my cadence is starting to drop into the low 80s. I'll have to keep an eye on that.
On the good side the weather here in Ottawa Canada was still OK for an outdoor ride this weekend, so I convinced a buddy to come along for the ride. In the morning we did a hard run (pacing my buddy for his Philly Marathon training). In the afternoon we went out and did an EN style bike workout (2x10, rest @ 85%). He said the next morning he felt like he was hit by a truck ...
Mike - Your comment made me laugh about adding a watt extra on the CT. I did the same last year and did not notice any negative effects. It did seem to almost guarantee a higher FTP at the next testing. Similarly, I also did (and still do) watch the cadence and try to remain above 80. Looks like you are progressing nicely..... Good job!
After considering the responses in my earlier post within General Training Questions: Intervals FTP versus Duration, I decided to follow the big picture view and stay with what should have been in the advance plan -- 2x 12min.
Tired legs and all from heavy running lately I am happy to report success.
1st interval IF= 1.01
2nd interval IF= 1.02
Total bike 40min, IF= .928
[Stark...... I'm behind you but slowly reeling you in]
I used Coach Rich's comment in my prior post as a whip. Take that Coach R!!!!
I am not doing T-run since I am doing a group 8 mile run tomorrow -- tempo run.
You have a lot of reeling to do young man. Focus on the marathon, taper properly (so you don't fook up the marry and make it all for not) and then you can start reeling me in mid-December.
We Friggin rock. I'll tell you what, I am a little new to reading and posting here, but no more. You guys are awesome - typo in the plan???? who the F cares do it anyway and be happy about it!!! the energy and motivation here are great. I'll be back often. I am a bit scared however, seeing as how I'm on the East coast and its 5:30 am and there are already posts on the screen from people who have finished wed run workout. YIKES!!!!!!!!
Unfortunately, I'm down for the count. I'm coming down with something and figured I'd be better off with rest. Ther was no way I'd manage to hit my numbers anyway.
Unfortunately, I'm down for the count. I'm coming down with something and figured I'd be better off with rest. Ther was no way I'd manage to hit my numbers anyway.
Great to see the resst of you pounded it out.
Smart choice Dave. Take care of yourself and they you can jump right back in.
You have a lot of reeling to do young man. Focus on the marathon, taper properly (so you don't fook up the marry and make it all for not) and then you can start reeling me in mid-December.
Rock on!
Kinder, Gentler John Stark. I love it!!! Great sig, dude.
I'm a day off this week, due to scheduling, but bike workout is in the books. And it was my first one with power.
Watching a clock and watching the power meter number bounce was a little too much for my brain, so I modified the workout from 2x10' to 6xsong (4.5-6 minutes)-- or ride the interval for as long as I could on any given song. My rounds five and six, I was holding pace for an entire song and my brain was getting used to seeing the little numbers pop up and down and just had fun playing with the new toy and seeing what different gears and different positions did to watts.
Now, I just need to do that pesky 2x20' so I can see what number I'm supposed to be holding.
Decided with my uncertainty in training over the rest of the year to go ahead with the 3x12's. FTP 266. #1-267, #2-266, #3-268. Actually felt pretty good after but today I definately feel the legs. Unlike most of you, I may be glad today that I am not running. Dave
Decided with my uncertainty in training over the rest of the year to go ahead with the 3x12's. FTP 266. #1-267, #2-266, #3-268. Actually felt pretty good after but today I definately feel the legs. Unlike most of you, I may be glad today that I am not running. Dave
David, awesome consistency pulling in all 3. I'll have whatever you had for breakfast! SS
Pushed a bit too hard at the beginning of the first interval then throttled back about 8 minutes in. Was a rolly section of road most of the way. At minute 11 came a small downhill and once I hit 34 mph I had to back off the pedals and lost 2 watts. So came in 2 watts under FTP.
Second interval was smooth and did leap frog with Tom down the road. Not that I am in his league, but I am down in aero and he is sitting up on his road bike. Plus the gradual downhill and my 45 pound weight advantage helped. This is the only time he ever sees MY arse! Was 5 watts over FT this interval and held it there consistently the whole interval. He still smoked me the last :30 back to my house.
Tomorrow's workout is 2 x 10' (3') @ z4-5. However, since I've got my new wheel w/ the PowerTap on my bike I would like to do a time trial/test to get my FTP so I can start training with power. I've been riding for the last week with it and just watching the relationship with the HR, etc. Plus I've been reading "Training and Racing with a Power Meter" and playing with the graphs in WKO+ also. I'm beginning to feel comfortable now. I just need to go out and do the TT.
However, after today's run (6 x 1/2 mile repeats) my legs are pretty tired. I still think I'll go out and do the TT though. Maybe I'll feel fresher in the morning after a good night's sleep. If I bomb the TT I can always do it again next week.
Jay- I recommend you wait until Tuesday for the test. Trust me- you will want to do it on fresher legs! Plus, doing the workouts tomorrow and Saturday at your HR zones and seeing what that translates into for NP for those intervals might also give you a little more information to use when you do the test. One more week of waiting won't kill ya- and you really don't want to do an FTP on trashed legs if you can help it.
PS- don't forget to use the "Need Feedback" button in the plans to ask the coaches for advice on changes like this too!
I've been using a PT for about 2 years now. Best thing I could have done and best thing you could have done for bike training. Just a word of warning. When you start your FTP, the numbers can be seductive. If you start too hard, you'll bomb yourself and have to do it again a different day. My advice: cover it up at least for the first 20 minutes, start just a little easier than you think, and then try to maintain the wattage that you see at the end of the first interval for the second 20 minute interval. Good luck!
Comments
1 @ 306 and 1 @ 311 then 3' rest followed by an extra credit of 4' @ 322 hammering away to Scorpions and Def Leopard on Sirius.
Avg wattage for 59 min was 262, drag factor on the Taxc was +2. My used Zipp 404 with used Power Tap arrived today! Yea! Will try to have it up and running for Sat.
Ran 3.5 miles after the bike and it felt really good in 63 degrees and Sunshine! 8:07 pace off the Garmin 305.
You guys are rocking the haus and testing me to keep up with you!
Yea Baby!!!
Stark "The Stick" in the house! Knew from reading posts that we were only supposed to do 2x12' but went ahead and did the extra one in HONOR of Mr. Stark!
Guy has always been inspirational so I was duly inspired! Run had to be bagged as duty called and had to go meet clients....Think I was till sweating when I got there. Will do run tonight even though it is not a brick. Think the legs will enjoy a little "loosen up" run!
What would McGyver do when he finds no juice or milk to make recovery drink when done with 3x12' at FTP?????
In the liquor cabinet I was fortunate enough to find some strawberry margarita mix (sugar)!! Mixed with banana and protein powder was quite delightful. Not sure I want it again, but met the need on the way out the door to a meeting.
Now have to figure out how to explain to Mrs. that I was indeed not drinking margaritas at lunch, but yada yada yada!!
101%, 100% and 102% by the way on 3x12'!!
ROTFLMAO. Dude, that is awesome! Now I know what to do next time I run out of Recoverite.
Good job, we bought new towels this weekend b/c I'm using a lot of the old ones for these w/o's
int #1:
Duration: 10:16
Work: 136 kJ
TSS: 17.9 (intensity factor 1.023)
Norm Power: 222
VI: 1
Distance: 3.404 mi
int #2:
Duration: 10:00
Work: 135 kJ
TSS: 18.1 (intensity factor 1.041)
Norm Power: 226
VI: 1
Distance: 3.406 mi
int #3:
Duration: 10:00
Work: 137 kJ
TSS: 18.6 (intensity factor 1.058)
Norm Power: 229
VI: 1
Distance: 3.425 mi
Peak 60min (196 watts):
Duration: 1:00:00
Work: 705 kJ
TSS: 90.9 (intensity factor 0.954)
Norm Power: 207
VI: 1.06
Pw:HR: n/a
Pa:HR: n/a
Distance: 18.836 mi
1) 182 (1.01)
2) 185 (1.03)
3) 188 (1.05)
20' at 85%
Entire workout (142 watts):
Duration: 1:01:32
Work: 525 kJ
TSS: 80.7 (intensity factor 0.887)
Norm Power: 160
VI: 1.12
Pw:HR: 15.44%
Pa:HR: 10.34%
Distance: 16.062 mi
Back in the game after the swine attack
Interval 1:
Duration: 12:09
Work: 183 kJ
TSS: 21.1 (intensity factor 1.02)
Norm Power: 257
Interval 2:
Duration: 12:10
Work: 176 kJ
TSS: 20.1 (intensity factor 0.995)
Norm Power: 251
NIce 30 minute brick, some stretching and egg whites and I am ready to train again!!
Tues week 3 in the books! Intervals felt solid and I was suprised that my remainder at 85% felt good too. Funny how riding outside at 85% for a few hours doesn't seem like a big deal, but on the drainer... I think I'm starting to adapt.
My brick run was pretty cool. I bought a headlamp and got to use it tonight for the first time. I have a 3.5 mile out and back most of which is on a private wooded road with no street lights and the houses are set way back. Spooky, but pretty cool doing it at night with the headlamp. Gotta take advantage of dry, snow and ice free roads while it lasts.
Dave
Does anyone know if the intermediate plan should be 3 X 10' or only 2 X 10'. Last week we did 3 X 8' but I looked at week 4, 5, and 6 and they only have 2 intervals for those weeks?? [script removed]
Thanks
LouM
Oops! Just figgered out there was a typo AFTER the ride. Doh!
3 x 10 = 99.2%, 97.9%, 100.3%
Pool run for the brick. IF= 150% for being bored out of my skull.
Must get me an Otterbox...
David, I like the idea of running with a headlamp. I'll have to zip over to REI or North Face and check them out.
I got home form the airport, saw the 3 x 12 @ FTP so I started the ERG file and got it done with all 3 at exactly FTP. The whole time I was thinking everyone else already suffered through it and I had to do it. Glad I didn't see this thread until after :-)
Took out the first interval hard to make sure I wasn't tempted an extra 12'
Entire workout (210 watts):
Duration: 1:01:48
Work: 779 kJ
TSS: 90.2 (intensity factor 0.936)
Norm Power: 222
VI: 1.06
Pw:HR: n/a
Pa:HR: n/a
Distance: 20.216 mi
Tired legs and all from heavy running lately I am happy to report success.
1st interval IF= 1.01
2nd interval IF= 1.02
Total bike 40min, IF= .928
[Stark...... I'm behind you but slowly reeling you in]
I used Coach Rich's comment in my prior post as a whip. Take that Coach R!!!!
I am not doing T-run since I am doing a group 8 mile run tomorrow -- tempo run.
I debated 2X10 or 3X10 today. Settled on the 2X10 but was committed to turning up the heat on the total session. Started my warm up and could feel the impact of the 5K PB run from the weekend. Ok, time to get R done.
-On a mission to become a "fast old dude', old part covered, working on fast-
I've been trying an interesting experiment - not sure of others are doing something like this as well, or if it is even wise. Every bike workout I increase my watt target by 1 watt. The old principle of progressive overload. I figured I wouldn't even notice the difference of 1 watt between workouts, and by the end I'm hoping it will net me a big increase in power over the OS. Started the OS at 231 (indoor); I'm now doing intervals @ 238. Could still get it done, but I am noticing that my cadence is starting to drop into the low 80s. I'll have to keep an eye on that.
On the good side the weather here in Ottawa Canada was still OK for an outdoor ride this weekend, so I convinced a buddy to come along for the ride. In the morning we did a hard run (pacing my buddy for his Philly Marathon training). In the afternoon we went out and did an EN style bike workout (2x10, rest @ 85%). He said the next morning he felt like he was hit by a truck ...
Mike.
Your comment made me laugh about adding a watt extra on the CT. I did the same last year and did not notice any negative effects. It did seem to almost guarantee a higher FTP at the next testing. Similarly, I also did (and still do) watch the cadence and try to remain above 80.
Looks like you are progressing nicely..... Good job!
We Friggin rock. I'll tell you what, I am a little new to reading and posting here, but no more. You guys are awesome - typo in the plan???? who the F cares do it anyway and be happy about it!!! the energy and motivation here are great. I'll be back often. I am a bit scared however, seeing as how I'm on the East coast and its 5:30 am and there are already posts on the screen from people who have finished wed run workout. YIKES!!!!!!!!
Unfortunately, I'm down for the count. I'm coming down with something and figured I'd be better off with rest. Ther was no way I'd manage to hit my numbers anyway.
Great to see the resst of you pounded it out.
Smart choice Dave. Take care of yourself and they you can jump right back in.
Kinder, Gentler John Stark. I love it!!! Great sig, dude.
Mike
I'm a day off this week, due to scheduling, but bike workout is in the books. And it was my first one with power.
Watching a clock and watching the power meter number bounce was a little too much for my brain, so I modified the workout from 2x10' to 6xsong (4.5-6 minutes)-- or ride the interval for as long as I could on any given song. My rounds five and six, I was holding pace for an entire song and my brain was getting used to seeing the little numbers pop up and down and just had fun playing with the new toy and seeing what different gears and different positions did to watts.
Now, I just need to do that pesky 2x20' so I can see what number I'm supposed to be holding.
David, awesome consistency pulling in all 3. I'll have whatever you had for breakfast! SS
I am a day ahead all week. Did 2 x 12's with Tom.
Pushed a bit too hard at the beginning of the first interval then throttled back about 8 minutes in. Was a rolly section of road most of the way. At minute 11 came a small downhill and once I hit 34 mph I had to back off the pedals and lost 2 watts. So came in 2 watts under FTP.
Second interval was smooth and did leap frog with Tom down the road. Not that I am in his league, but I am down in aero and he is sitting up on his road bike. Plus the gradual downhill and my 45 pound weight advantage helped.
This is the only time he ever sees MY arse! Was 5 watts over FT this interval and held it there consistently the whole interval. 
He still smoked me the last :30 back to my house.
Power-Tap #2:
Duration: 11:59
Work: 190 kJ
TSS: 19.7 (intensity factor 0.994)
Norm Power: 265
VI: 1
Distance: 3.884 mi
Min Max Avg
Power: 0 477 265 watts
Cadence: 56 144 92 rpm
Speed: 8.1 35 19.4 mph
Pace 1:43 7:22 3:06 min/mi
Crank Torque: 0 605 251 lb-in
Power-Tap #4:
Duration: 11:59
Work: 195 kJ
TSS: 20.7 (intensity factor 1.018)
Norm Power: 272
VI: 1
Distance: 4.852 mi
Min Max Avg
Power: 0 399 271 watts
Cadence: 74 153 97 rpm
Speed: 19.4 26.5 24.2 mph
Pace 2:16 3:06 2:29 min/mi
Crank Torque: 0 371 238 lb-in
Entire workout (204 watts):
Duration: 1:27:05 (1:27:46)
Work: 1066 kJ
TSS: 103.7 (intensity factor 0.845)
Norm Power: 226
VI: 1.11
Distance: 27.589 mi
Min Max Avg
Power: 0 529 204 watts
Cadence: 39 196 96 rpm
Speed: 2.2 35 19.1 mph
Pace 1:43 26:49 3:09 min/mi
Crank Torque: 0 721 184 lb-in
However, after today's run (6 x 1/2 mile repeats) my legs are pretty tired. I still think I'll go out and do the TT though. Maybe I'll feel fresher in the morning after a good night's sleep. If I bomb the TT I can always do it again next week.
Jay- I recommend you wait until Tuesday for the test. Trust me- you will want to do it on fresher legs! Plus, doing the workouts tomorrow and Saturday at your HR zones and seeing what that translates into for NP for those intervals might also give you a little more information to use when you do the test. One more week of waiting won't kill ya- and you really don't want to do an FTP on trashed legs if you can help it.
PS- don't forget to use the "Need Feedback" button in the plans to ask the coaches for advice on changes like this too!
Hey Jay,
I've been using a PT for about 2 years now. Best thing I could have done and best thing you could have done for bike training. Just a word of warning. When you start your FTP, the numbers can be seductive. If you start too hard, you'll bomb yourself and have to do it again a different day. My advice: cover it up at least for the first 20 minutes, start just a little easier than you think, and then try to maintain the wattage that you see at the end of the first interval for the second 20 minute interval. Good luck!